CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 8 Alt. 90/90 Hip Rotations 8 Yoga Push-Ups 8 Kang Squats Into… EMOM x 4 MINUTES MIN 1 – :30 Row (22-24 SPM) + :30 EZ Row MIN 2 – :30 Row (24-26 SPM) + :30 EZ Row MIN 3 – :30 Row (26-28 SPM) + :30 EZ Row MIN 4 – :30 Row (28-30 SPM) + :30 EZ Row Into… 2 ROUNDS (3 ROUNDS TIME PERMITTING) 10 Kip Swings 10 Slam Balls 10 Air Squats Workout – Performance 3 SETS (Time) 1000/800m Row 15 Toes To Bar 25 Slam Balls (Athlete Choice) 35 Air Squats -Rest 1:30 b/t Sets- (Score is Total Time) Workout – Fitness 3 SETS (Time) 750/600m Row 15 Toes to Something 20 Slam Balls (Athlete Choice) 25 Air Squats -Rest 1:30 b/t Sets- (Score is Total Time) Optional Finisher 3 SETS (:40 ON/...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 8 Library Sumo Deadlift (Moderate) -Rest 1:00- 12/12 Glute Dominant Step-ups (Moderate) -Rest 2:00 b/t Sets- (Score is Weight on Deadlift) GOAL: RPE 7 | I said we would see the glute-dominant step up more and more this cycle, as I LOVE how well it activates the glutes. So, here we are. The goal of these step-ups is to control the eccentric part of the movement and drive the back leg as far back as you can while keeping the shin that is on the box as vertical as possible. Set up the box near the rig so you can lean on something for balance, and then load the movement with a DB in the other hand. Bodybuilding Metcon (Checkmark) 1.) EVERY 4:00 FOR 3 SETS 16 DB Goblet Squat (Light-Mod) 12 Up Downs (Fast) 15/10 Cal Bike Sprint...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 Round 20 Toe Touch Jumping Jacks 8 Push-Up to Pike 10 Barbell Good Mornings 10 Strict Press Into… 1 Round 20 Toe Touch Jumping Jacks 10 Scap Push-Ups 10 Squat Jumps 10 Hand Release Push-Ups Into… 1 Round 20 Toe Touch Jumping Jacks 10 Pike Push-Ups 10 Elbow Punches + 10 Hang Muscle Cleans 5 Clean Deadlifts Strength – All EVERY 2:00 x 7 SETS* (Weight) 1 Power Clean + 1 Hang Power Clean + 1 Hang Clean** *Start Light and Build to Moderate-Heavy. **Option for Squat or Power. (Score is Weight) Workout – Performance CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Aim for quick singles on the Power Clean. Unbroken as long as possible on the HSPU. Make sure you maximize you transitions, the AMRAP goes by quick! COMPETE | PART 1 5 ROUNDS FOR TIME (Time) 60 Double Unders 5 DB Devil’s Press (50/35) 4 Bar Muscle Up (Score is Time) GOAL: RPE 8 | This is going to get spicy on the shoulders. We’re looking for unbroken on all sets with quick transitions. COMPETE | PART 2 Split Jerk (6 SETS 2 Split Jerk) -Rest As Needed b/t Sets- (Score is Weight) GOAL: RPE 8 | Just some touches on the Split Jerk. Building up to around 80% and focus on strong punch down and no misses.Read more